Nutrition
As of 2026-04-24
How Creatine Intake Calculator works
Methodology for the Creatine Intake Calculator: formulas, coefficients, data sources, assumptions, and known limitations.
Scope
Estimates creatine maintenance and optional loading doses from bodyweight and training frequency.
Formula
maintenance_g = 0.03 * bodyweight_kg (capped at 5 g for most lifters). loading_g = 0.3 * bodyweight_kg / day for 5–7 days (optional).
Coefficients
| Parameter | Value | Note |
|---|---|---|
| Maintenance | 3–5 g/day (typical) | |
| Loading | 0.3 g/kg/day for 5–7 days |
Data sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. — PMID 28615996. ISSN consensus on creatine dosing, loading, and safety.
- Hultman E, Söderlund K, Timmons JA, et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. — PMID 8828669. Original loading-phase dose-response study.
- Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review and meta-analysis. Exp Gerontol. 2018;108:166-173. — Modern meta-analysis on non-exercise benefits.
Assumptions
- Creatine monohydrate; other forms offer no documented benefit at comparable doses.
Approximation range
Saturation reached in ~28 days at 3–5 g/day without loading.
Limitations
- People with kidney disease should consult a physician before supplementing.
Reproducibility
80 kg lifter, no loading: 0.03 * 80 = 2.4 g; rounded to 3 g/day. Optional loading: 24 g/day split into 4 doses for 5 days.
Change log
- 2026-04-24: methodology page first published.
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